Mindful eating is in trend these days. Everything we want to do has to be mindful and so should the eating be. The term mindful eating is derived from the term mindfulness. So before we learn about mindful eating, let’s understand mindfulness.
Mindfulness is not a single act but a set of practices that one observes in various regards. It was initially started back in the last century as a therapy but we have started using the term losely in daily life.
Mindfulness refers to being aware of every little act quantitatively and qualitatively. Here we are referring to eating habits.
Mindful eating refers to making conscious decisions when it comes to choosing food that you are going to eat. Consciously eating healthy foods whenever you feel hungry and listening to your satiety centre as to when to stop.
This kind of eating was used as therapy for over weight people and now, even for the normal weight people. Also, it wants one to focus on the food in the plate. Use all senses and pay attention to the look, smell, and texture of the food, be present in the moment and feel what the effect of the food is,in your body. So get rid of the habit of watching TV or your phone while eating your meals and start practicing mindfulness during the act.
Step by Step Guide to achieve mindful eating
- Create Your Calm Space: Find a quiet spot for your meal, away from distractions like phones or TV. This prepares you and your brain for a mindful experience.If possible, eat at the same place every time. This helps all the body systems get ready for accepting the upcoming meal.
- Engage Your Senses: Before taking your first bite, take a moment to observe your food. Notice the colors, textures, and aromas. Appreciate the effort that went into preparing it. That is the very reason why we were taught to thank God for the food on our plate and thanks the person preparing it. I admit we miss to do it many a times in the commotion of talking to others or switching series on Netflix before we could start eating. Trust me you are not alone. But it is never too late. Let’s start now.
- Express Gratitude: Pause for a second to feel grateful for the food in front of you and the nourishment it provides.
- Portion with Purpose: Serve yourself a portion that matches your hunger level. Avoid piling your plate high just because it’s there. This is a big risk at buffets, parties,and weddings. There is always someone who has a lot on their plate, irrespective of whether they can finish all of it or nor.
- Slow Down and Savor: Chew each bite slowly and thoroughly. Pay attention to the flavors and textures dancing on your taste buds. we know why our ancestors said that food in the mouth should be chewed 32 times. Now that is a rough number, the real gist is that we must avoid swallowing the un-chewed food in a hurry.
- Sensory Exploration: As you eat, engage all your senses. Notice the crunch, the juiciness, the warmth or coolness of the food.
- Listen to Your Body: Tune in to your body’s signals. Are you genuinely hungry or just eating out of habit? Stop when you feel comfortably satisfied, just like the Japanese concept of eating until you are 80% full (Hara Hachi Bu).
- Hydrate Mindfully: If you’re drinking something, like water or tea, take sips mindfully. Feel the liquid, swirl it so it reaches every corner of your mouth and then gently swallow..
- Gratitude Round Two: After finishing your meal, take a moment to appreciate the nourishment you’ve received and how it makes you feel.
- Reflect and Learn: Reflect on your eating experience. Did you enjoy the meal more? Did you notice any triggers or habits? Use this insight to improve future meals.